Today isn’t just any Monday, it’s National Championship Monday! The Final Four is here in San Antonio, which means that the city has been crazy since late last week. I managed to make my way downtown on Saturday night to catch a free Imagine Dragons concert (which was awesome, btw). Tonight I’m rooting for Michigan, primarily because I picked them to win the whole thing in my bracket. And ya know, bragging rights are totally worth rooting for a team that I wouldn’t normally root for 😉
This week’s menu leans toward the quick and easy side of things. Any time you see me using rotisserie chicken, you know I’m trying to save some time. Quick doesn’t have to be boring though! Here’s what we have for the week…
The Meal Plan:
Day 1
- Breakfast: Chocolate Covered Strawberry Oatmeal Muffins with egg white slice
- Lunch: Spicy Garlic Shrimp with Broccoli and Rice
- Dinner: Chicken Taco Salad
Day 2
- Breakfast: Chocolate Covered Strawberry Oatmeal Muffins with egg white slice
- Lunch: Rotisserie Chicken with Roasted Baby Potatoes and Green Beans
- Dinner: Spicy Garlic Shrimp with Broccoli and Rice
Day 3
- Breakfast: Chocolate Covered Strawberry Oatmeal Muffins with egg white slice
- Lunch: Chicken Taco Salad
- Dinner: Spicy Garlic Shrimp with Broccoli and Rice
Day 4
- Breakfast: Chocolate Covered Strawberry Oatmeal Muffins with egg white slice
- Lunch: Rotisserie Chicken with Roasted Baby Potatoes and Green Beans
- Dinner: Spicy Garlic Shrimp with Broccoli and Rice
Day 5
- Breakfast: Chocolate Covered Strawberry Oatmeal Muffins with egg white slice
- Lunch: Chicken Taco Salad
- Dinner: Rotisserie Chicken with Roasted Baby Potatoes and Green Beans
Day 6
- Breakfast: Chocolate Covered Strawberry Oatmeal Muffins with egg white slice
- Lunch: Chicken Taco Salad
- Dinner: Rotisserie Chicken with Roasted Baby Potatoes and Green Beans
The Snack Ideas:
- Flavored tuna packets with plantain chips
- Cinnamon brown rice cakes with peanut butter
- Deli turkey (nitrate and nitrite free)
- Blueberries and strawberries
- Protein shakes
- Hard boiled egg whites
- Lions pack protein cookie dough (I may be addicted)
The Containers:
The Recipes:
Chocolate Covered Strawberry Oatmeal Muffins
Servings: jumbo muffins
Ingredients
- 2 cups rolled oats, (160 grams)
- 2 scoops Optimum Nutrition Gold Standard Plant-Based Chocolate Protein Powder, (64 grams)
- 1/2 cup Scharffen Berger Dark Chocolate (62% Cocao), cut into chunks, (70 grams)
- 3 tbsp dutch cocoa powder, (17 grams)
- 1 tsp instant espresso
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1 1/2 cup strawberries, chopped, (220 grams)
- 1 cup unsweetened applesauce, (244 grams)
- 2/3 cup unsweetened vanilla almond milk, (5.33 fl oz)
- 2 egg whites
- 2 tbsp maple syrup, (1 fl oz)
- 2 tbsp Skippy Natural Creamy Peanut Butter, melted, (32 grams)
- 1 tsp vanilla extract
- pinch salt
Instructions
- Pre-heat oven to 350 degrees. Arrange jumbo parchment muffin liners inside jumbo muffin tin. Set aside.
- Mix all dry ingredients except chocolate chunks, then add wet ingredients and mix until combined. Fold in chocolate chunks. Scoop batter evenly into baking cups.
- Bake for 35 minutes or until a toothpick inserted into the center of a muffin comes out mostly clean.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Serving: 180grams, Calories: 272kcal (14%), Carbohydrates: 37g (12%), Protein: 15g (30%), Fat: 9g (14%), Sodium: 283mg (12%), Potassium: 154mg (4%), Fiber: 6g (25%), Sugar: 13g (14%)
Egg White Slices
Servings: servings
Ingredients
- 3 cups egg whites
Instructions
- Pour egg whites into a cold, medium-sized, shallow pan and cover with a lid.
- Turn heat to just higher than medium and cook eggs until they no longer jiggle when you touch the pan and are cooked through, about 10 minutes. Vent the lid if the top of the egg whites begin to bubble.
- Remove from pan and slice into 6 pieces.
Tips & Tricks
Click here or scan the barcode below to log this food in My Fitness Pal.
Nutrition Information
Calories: 48kcal (2%), Carbohydrates: 1g, Protein: 11g (22%), Sodium: 181mg (8%)
Spicy Garlic Shrimp with Broccoli and Rice
Servings:
Ingredients
- 1 lb raw shrimp, peeled and deveined
- 4 cups broccoli
- 5/8 cup Della 4 Grain Rice Blend, dry
- 3 cloves garlic, minced
- 1 tsp olive oil
- 1 tsp Flavor God Garlic Lover’s Seasoning
- 1/4 cup chopped green onion
Sauce Ingredients:
- 3 tbsp low sodium soy sauce
- 2 tsp sesame oil
- 1 tbsp sriracha sauce
- 1 tbsp honey
- 1/4 tsp black pepper
- Optional: 1/4 tsp red pepper flakes
Instructions
- Cook rice according to package directions. Set aside.
- Add broccoli to a large, microwave safe bowl. Top with seasoning and cover bowl with a damp paper towel. Microwave for 3-4 minutes or until broccoli is tender.
- In a small bowl, whisk together all sauce ingredients. Set aside.
- Heat olive oil over medium-high heat in a large skillet. Add garlic and saute until fragrant. Add shrimp and cook for about 1 minute or until partly opaque. Drain any liquid from the skillet.
- Add sauce and bring to a boil. Continue boiling until liquid is reduced and shrimp are cooked through. Remove from heat and add green onion.
- Serve shrimp over rice and broccoli.
Nutrition Information
Calories: 307kcal (15%), Carbohydrates: 36g (12%), Protein: 28g (56%), Fat: 6g (9%), Cholesterol: 172mg (57%), Sodium: 474mg (21%), Fiber: 3g (13%), Sugar: 7g (8%)
I did a double serving of shrimp for this week, so there are a lot more shrimp showing in the photo than you’ll get by only using 1lb of them.
Rotisserie Chicken Taco Salad
Servings: servings
Ingredients
- 1/2 rotisserie chicken, skin and bones removed, (350 grams)
- 8 cups romaine hearts, chopped
- 1 cup low sodium black beans, rinsed and drained
- 1 cup frozen corn kernels, thawed
- 1 cup Mrs. Cubbison’s Southwest Tortilla Strips, (56 grams)
- 2/3 cup cherry tomatoes, halved
- 1 tsp Oh My Spice! Sriracha Lime Seasoning
Instructions
- Divide romaine hearts, black beans, corn, cherry tomatoes between 4 containers. Add chicken and season with Oh My Spice! seasoning. Top with tortilla strips and guacamole and/or salsa as desired.
Tips & Tricks
I topped mine with 2 tbsp of guacamole and 2 tbsp of salsa.
Nutrition Information
Calories: 322kcal (16%), Carbohydrates: 32g (11%), Protein: 32g (64%), Fat: 7g (11%), Cholesterol: 78mg (26%), Sodium: 435mg (19%), Potassium: 645mg (18%), Fiber: 7g (29%), Sugar: 6g (7%)
Rotisserie Chicken with Roasted Baby Potatoes and Green Beans
Servings: servings
Ingredients
- 1/2 rotisserie chicken, skin and bones removed, (350 grams)
- 2 cups baby potatoes, sliced, (750 grams)
- 2 2/3 cups green beans
- 1/2 tbsp olive oil
- 1 tsp Oh My Spice! Everything Spice
Instructions
- Preheat oven to 400 degrees. Line a baking sheet with foil.
- Toss sliced potatoes with olive oil and spice. Arrange in a singe layer on lined baking sheet. Bake for 25 minutes or until fork tender.
- Steam green beans in package according to package directions. If they didn’t come in a microwave steam bag, add to a microwave safe bowl and cover with a very damp paper towel, then microwave for 3-4 minutes.
- Divide chicken, potatoes, and green beans evenly into 4 containers.
Nutrition Information
Calories: 312kcal (16%), Carbohydrates: 39g (13%), Protein: 30g (60%), Fat: 5g (8%), Cholesterol: 78mg (26%), Sodium: 326mg (14%), Potassium: 415mg (12%), Fiber: 6g (25%), Sugar: 4g (4%)
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